10.29.2021Metcon (AMRAP - Rounds and Reps)30 min Amrap Run 400 M 10 Thrusters 75/55 (rx+ 115/75) 10 Pull Ups (rx+ C2B) 50 Double Unders 10 Power Cleans 10 Box Dips (rx+ Ring Dips)

10.28.2021Don't forget your costume on Sunday!Split Jerk (4x4 70-75%)Metcon (Time)3 RFT 4 Clean & Jerk 115/75 (rx+ 155/105) 1 Rope Climb 8 Inch Worm (1 wall Walk)

10.27.2021Warm-up2xs 200 m run 50 ft soldier kick, 50 ft bear crawl, 10 wall balls Then 10 Good morning with empty bar, 10 back squat w bar Deadlift (4x4 70-75%)Metcon (Time)8 RFT 8 Deadlift 185/125 [...]

10.26.2021Happy 13th Anniverary, CrossFit San Ramon!Fight Gone Bad (3 Rounds for reps)Three rounds of: Wall-ball Shots (Reps), 20# Sumo deadlift high-pull (Reps), 75# Box Jumps, 20" (Reps) Push-press (Reps), 75# Row (Calories) 1-minute rest

10.25.2021Halloween Costume Contest this Sunday - Gift card for the winner! We will vote on the winner at 9:30am (end of 8:30 & start of 9:30 class)Back Squat (4x4 70-75%)Metcon (AMRAP - Reps)Reverse Tabata 1.Bike [...]

10.24.2021Mobility15 minutes with CoachMetcon (AMRAP - Reps)5min amrap 40 Mountain Climbers 20 Jumping lunges 2 min rest 5 min amrap 20 Alternating Leg Grabs 40 Double Unders Score total Reps Accessory Work3x15 Bicep Curls 3x [...]